RedCon1 – Peri-Workout Amino Acid Supplementation Part II

Now that a full comprehension of peri-workout nutrient timing is understood from the ISSN’s point of view, we can begin piecing parts of the puzzle together from other pieces of literature. Branched chain amino acids (BCAAs) constitute around 17% of skeletal muscle protein, around 33% of dietary essential amino acids (EAAs.) During resistance training, these are easily oxidized (2, 3.) This spiking of blood amino acid levels result in greater rates of muscle protein synthesis (MPS) as well as enhanced recovery factors, other enhanced growth factors, and enhanced performance of that session itself, taking full advantage over the increased sensitivity and enhanced partitioning happening (4, 5, 6, 7.)

Now that we understand why peri-workout nutrition is importance, the role and importance of amino acids and easily digestible proteins during this timeframe, as well as the benefits it can promote, we now need to look at the actual sources we have available to us. Although this article is titled “peri-workout amino acid supplementation”, it would not be complete if we did not discuss protein as a whole during this time period. First, we need to ensure digestion is optimized and that we are utilizing easily digested source. These sources are whole protein powders and amino acids. When discussing protein powders with digestion as the focus, we need to look into powders that are hydrolyzed are these are pre-digested forms that can not only supply every essential amino acid needed to maximally stimulate muscle protein synthesis, but can also have an increased insulin effect (8, 9.) When discussing amino acids, we need to look at the two that offer the most benefits, essential amino acids (EAAs) and branched chain amino acids (BCAAs.) EAAs are comprised of Methionine, Lysine, Phenylalanine, Threonine, Tryptophan, Leucine, Isoleucine, and Valine where as BCAAs are comprised of Leucine, Isoleucine, and Valine. EAA’s are called “essential” because the body cannot make them; they must be obtained from food and/or supplement sources. These will stimulate muscular growth, repair, produce cellular energy, and promote cellular repair particularly during periods of intense stress (10, 11.) Branched chain amino acids offer very similar benefits but as they only contain three of the essential amino acids needed to maximally stimulate muscle protein synthesis, you need to ensure there is no rate limiting amino acids keeping your from maximizing this process during this particular period in time. A major benefit of BCAA supplementation really comes down to its leucine content. Leucine plays an important role in muscle protein synthesis (with isoleucine inducing glucose uptake into cells.) Utilizing these during these periods also prevents any decline in serum BCAAs (12, 13, 14, 15, 16, 17, 18.)

With the amount of information all pointing towards a tremendous amount of benefits to consuming amino acid supplements peri-workout, it makes it pretty hard to argue. Utilizing hydrolyzed protein powders, EAAs, and BCAAs within the peri-workout timeframe will ensure you are optimizing the growing and recovery process.